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Showing posts with label foods. Show all posts
Showing posts with label foods. Show all posts
If you want to make your exercise routine even more effective at burning fat and losing weight, take note of the pre-workout and post-workout foods that help you lose weight in a healthy way.

What You Should Eat before and After Workout To Lose Weight


Even if your goal is to lose weight, experts agree that intense exercise on an empty stomach is not a good idea. Playing sports involves an extra expense of energy for our body. If you don't have enough, you'll probably train for less time and end up with fatigue or starvation (encouraging you to overeat after exercise). This situation is not ideal for achieving the goal of weight loss and may also cause damage to your muscles that may have had to rely on their glycogen stores to maintain activity.

It is also not about overeating by eating more calories than you burn by exercising, because then you simply wouldn't lose a single gram. When choosing what to eat before and after weight loss workout, consider the type of activity you are going to do, its intensity, your own physical needs and also the time between eating the food and getting going.

If you want to know what to eat before and after exercising, you should of course not eat the same thing if you are training within 15 minutes of lunch as if you plan to eat it three hours after lunch. A good balance between carbohydrates, fast and slow absorption, and protein depends largely on the effectiveness of training in terms of weight loss.

What foods help you lose weight before and after exercise?


As a general rule, before training, carbohydrates take centre stage. Your body needs energetic but low-fat foods for exercise. A piece of fruit, for example a banana, a juice, or a snack in the form of a wholemeal toast with jam or yogurt with some oatmeal flakes are three good suggestions of foods that you can eat before training and that you take 20 or 30 minutes before carrying out an intense routine.

If we talk about a longer period of time between food and training, slow absorption carbohydrates come into play, those that will provide energy as the body demands it. A plate of pasta or rice and some high glycemic index fruit, such as melon or watermelon, can be the basis of an ideal menu for someone who plans to practice sports in the following hours. In this case, protein should also be present in the food you eat, especially if your training involves resistance (swimming, running, etc.) or intense muscle work (gym weights).

If you want to lose weight, include lean meats or fish in your meal and if you prefer to have just one snack, try a brown rice cake, on which you can put some slices of turkey breast or a portion of tortilla (French).

What to eat after workout to avoid weight gain?

After training hard, you'll want to know what foods to eat after training so you don't get fat, and which are recommended to keep your body burning calories while recovering from the effort. The first step is to achieve correct hydration so that the body replenishes the water and lost electrolytes. For some sportsmen and women, there is nothing better than a good glass of milk 15 - 20 minutes after the practice of their activity (you can also choose isotonic drinks). If you also notice that you need to "recharge" energy, always use "slow" carbohydrates.

The cereal bars give excellent results in order not to get fat after exercising. After a reasonable amount of time, it's time to provide the protein needed for muscle recovery and also the minerals, vitamins and fiber your body needs: salads, boiled vegetables, fish rich in omega-3s and lean meats can be ideal for a dinner around the gym. Watch what you eat before and after training if you want to lose weight, because it's important.

RELATED: How to Make a High Protein Breakfast

What You Should Eat before and After Workout To Lose Weight
 

What You Should Eat before and After Workout To Lose Weight

When designing a weight loss diet, very fatty (and therefore calorie) foods are usually on the unwanted list or at least on the "eat in great moderation" list. After all, a lot of fat means a lot of calories. But we have already seen in several articles that this reasoning is not always correct. For example, we saw that the studies have not been able to find a correlation between nuts and overweight, since there are other factors in their composition that end up compensating in a favorable way for their energy intake.

Avocado, An Exceptional Food That Does Not Make You Fat


Avocado is another of these atypical foods. In several ways. First of all because it is one of the few fruits in whose nutritional composition the main macronutrient is fat, instead of the usual carbohydrates, which gives it a high energy density of almost 700 kJ (160 kilocalories) per hundred grams. Most of it is monounsaturated fat, so its effect on health is beyond suspicion and the exceptional amount of micronutrients (vitamins and minerals) and fibre it also provides is well known. But the truth is that, despite the praise that comes with it, it is also often recommended to eat in moderation in weight loss processes, because of the commented calories that accompany it.

Since to date there was not much meaningful evidence on its relationship to obesity, little could be added to this, but fortunately, that evidence is beginning to emerge. The study "Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: Results from the National Health and Nutrition Examination Survey (NHANES) 2001--2008" has just been published. The National Health and Nutrition Examination Survey (NHANES) has analysed the relationship between various indicators and this tasty fruit by observing more than 17,000 people over eight years.

With all the precautions that must be taken in a single observational study, the results are clearly positive. They indicate that people who eat more avocado have a better diet, more nutrients, less risk of metabolic syndrome and less weight. Yes, less weight, despite all its calories.

Regarding possible intervention trials, the only one I have found is "A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults" (2013), a small study in which the effect of adding half an avocado to the diet was analysed. The researchers found that their intake increased satisfaction and satiety and reduced the insulinemic response after mealtime. In addition, the final calorie balance was not negatively affected, i.e. no more calories were ingested when eating ad-libitum.

So you know, for the moment you can incorporate it into your meals without fear. If you spend a little time searching for recipes online, you'll be amazed at how many delicious ways you can take them.

RELATED: 5 Healthy Salad Recipes for Fat Loss and Muscle-Building

Avocado, An Exceptional Food That Does Not Make You Fat

The amount of diets that can be chosen today by those who want to lose weight is growing steadily. Not only well-known concepts such as FHD or Low Fat determine the events here, but also newer methods. Low carb, the most extensive renunciation of carbohydrates, is one of the more modern variants and is hyped by many women and men downright. That the concept seems to work is obvious. But what is important if carbohydrates should no longer play a big role in the future?

Lose Weight With Low-carb - Exciting Possibilities in The Kitchen



WHAT IS LOW-CARB?

The low-carb diet, as it is known today, is considered a descendant of the classic Atkins diet. Atkins, with forty percent protein and 45 percent fat in the daily diet, was much stricter and slower, allowing low-carb to relax. This makes this form of nutrition more popular, because the conversion is not only easier at first glance and varied and nutrient-rich food planning are possible. This gave the low-carb diet in the context of a German survey from 2013 quite good values. Here, around four percent of all respondents favored low-carb. Just as many appreciated famous alternatives such as fasting or calorie counting. Systems such as Weight Watchers were only marginally more popular at just under six percent.

But how does the low-carb procedure work? Basically, the reduction of carbohydrate intake plays a significant role here. The body is accustomed to extracting energy from carbohydrates and converting possible surpluses into flab. Anyone who deprives him of the carbohydrates as the basis for energy production, sets in motion a restructuring. Then the body begins to gain its energy from proteins and fats, which stimulates the removal of unwanted cushions. The advantage for many: starvation and low carb do not belong together, because there are good alternatives that fill the plate neatly several times a day.

The basic principle of the low-carb diet uses - like many other diets too - the percentage participation of the three macronutrients. These should be broken down as follows:

  • Fat content: 50 to 60 percent
  • Protein content: 35 percent
  • Carbohydrate content: 15 to 30 percent (maximum 100 to 120 grams daily)

Since percentage values ​​are initially confusing, people wanting to lose weight should know their daily calorie needs. This then enables the calculation of actual values. It helps to know that one gram of protein and carbohydrates each provide about 4.1 calories. One gram of fat, however, accounts for 9.3 calories. As additional help to get a common thread, additional recommendations apply. Thus, the amount of carbohydrates in a low-carb diet should be a maximum of 100 to 120 grams per day, while one to two grams of protein per kilogram of body weight are considered useful. The rest of the diet is then fat.

RELATED: Low Carb Diets - Carb Concepts


FAT IN LOW CARB DIET: PLEASE HIGH QUALITY!

The fact is: Even in the low-carb diet, of course, fat is not the same fat. Probably the most important distinction that men and women should know is that between saturated, unsaturated and polyunsaturated fatty acids. Basically, fat in the diet is actually not an unhealthy ingredient, but can quickly become one.

For then, if the fat sources are inferior and above all provide unsaturated fatty acids, no real consumer success is possible. So if you think you can lose weight with lots of high-fat meat, butter, cream and fat chocolate, sooner or later you will fail. It is better to concentrate on unsaturated and polyunsaturated fatty acids and to keep the content of saturated fatty acids as low as possible.
Good oil provides valuable fatty acids.

FAT IN LOW CARB DIET - Olive Oil


Unsaturated and polyunsaturated fatty acids usually originate from plants, seeds and nuts. Integrating healthy fat into your daily diet is easier with high-quality oils. Using good oils such as olive oil, linseed oil, thistle oil or even grapeseed oil is a clever move, because every oil has its own individual taste and scores high in its content of unsaturated and polyunsaturated fatty acids. Fandler supplies exact values ​​for each oil, which can be used by interested parties.

Anyone who takes care to use every oil according to their purpose increases the possibilities in their own kitchen immensely. So oils such as rapeseed oil, coconut oil or olive oil are good for searing low-fat meat, fish or vegetables. However, variants such as linseed, pumpkin seed or thistle oil do not tolerate the heat in pot and pan. They should therefore be used rather cold. However, as an addition to the morning cereal or in salad dressing, these oils can also be used perfectly without heat.

MEAL ALTERNATIVES HELPING CREATIVITY ON THE JUMP

Anyone who wants to feed on the low-carb principle, reaches a point at the latest after a few weeks, at the actually beloved food to start missing. To do without biscuits, cakes and even bread is not easy for every weight loss taker. White flour, however, is arguably the biggest enemy of any low-carbohydrate diet, and it does not score high on nutrients even off this diet. It is therefore generally advisable to banish light flour from the diet.

Low carb baking is possible with a few flour alternatives


Low carb baking is possible with a few flour alternatives.

But wholemeal flour also has a fairly high proportion of carbohydrates. However, since it provides many nutrients and fiber, it may be used in the context of a low-carb diet quite a small extent. However, the small amount is not enough to bake something delicious and alternatives must come from. Since the market has long since recognized this, there are now some exciting flour varieties that can be used in baking and have comparatively few carbohydrates.

Good examples for this are:
Flour variant                        Carbohydrates per 100 grams

Almond flour                          Four to seven grams
Coconut flour                         Nine to 15 grams
Chiamehl                                Zero grams
Soy flour                                Three to five grams


Each of these flours can then be used in baking bread, cakes or biscuits to complement the wholegrain flour. However, it is important to know how the individual flours behave. Almond flour and soy flour need a little more liquid, otherwise doughs will quickly become too firm. However, if you experiment a little and also add chopped nuts, grated coconut, cracked flax seeds or oatmeal (in small quantities) to the dough, you will quickly find your own secret recipe for low carbohydrate biscuits.

RELATED: Low Carb Desserts - Yogurt With Strawberries and Sunflower Seeds (low carb)

Lose Weight With Low-carb: Exciting Possibilities in The Kitchen

Any expert will tell you that you must eat healthy foods to lose weight. Proper eating habits are upwards of 80% of your weight loss battle. For many of you going to the gym or working out simply sucks or is too time consuming. And for many of those same people after a workout you feel like you need to be rewarded, therefore, you eat empty and high fat calories. By partaking in a bad post workout meal you've not only prolonged your muscle recovery time (you'll be sorer longer), but you've basically cancelled out your workout efforts. Think about eating healthy foods to lose weight just as you think about working out to lose weight.

Best Foods To Eat To Lose Weight Quickly


Study shows that these 12 best weight loss foods are some of the best you can consume to allow you to lose weight.

Best Foods To Eat To Lose Weight Quickly


Mushrooms

Any time people consumed mushroom-based entrees, they felt just as comfortable as any time they'd consumed those same dishes made with beef—though they'd taken in part of the calories and fat, study reports. Switch mushrooms for meat in sandwich and wonderful mushroom recipes.

Eggs

Study shows that dieters who ate eggs for morning meal felt full for for a longer time and lost more than twice as much weight as people who received the same amount of calories from a bagel for morning meal. Think beyond breakfast, as well: eggs increase a salad's remaining power and make for a satisfying snack.

Apples

For only 95 calories, a medium apple has 4 grams of fiber. And latest study, posted in the Journal of Nutrition, signifies that improving your fiber intake can assist you to avoid weight gain—or even motivate weight loss.

Blueberries

The deep blue color that comes from blueberries lets you know that they are rich in antioxidants that ward off free radicals. And they’re also great for weight loss.

Thanks to the combination of fiber and water found in blueberries, they’re an excellent choice to help slim down by reducing appetite.

I like to add blueberries to my smoothies, salads, or on top of my oatmeal.

Broccoli

Instead of severely limiting your food intake, you can add more nutrients and cut calories simultaneously by eating broccoli.

With broccoli I keep it simple and steam it as a side dish or use it in a stir fry. I also like to cut it up raw for salads or hummus.

Kale

One cup of kale is only about 33 calories, yet it’s packed with nutrients to keep you feeling full and satisfied. This helps you whittle down the amount of calories you consume each day without sacrificing essential vitamins and minerals, making it a perfect weight loss superfood.

I like to add kale to my smoothies or substitute it for watered down lettuces like iceberg. I even like to pair it with my next favorite superfood, spinach.

Oatmeal

Having a morning meal made from "slow-release" carbohydrate food , like oatmeal or bran cereal , three hours before you decide to exercise can assist you burn more fat, indicates a recent study in the Journal of Nutrition. Here's why: in the study, consuming "slow-release" carbohydrates didn't increase blood sugar as high as consuming refined carbohydrates, for example white toast. Consequently, insulin levels didn't increase as high and because insulin plays a role in alerting the body to store fat, having lower levels can assist you burn fat.

Goji Berries

Goji berries may not be as easy to find as the other items on my list, but they have similar benefits.

These tiny, bright berries help control appetite and blood sugar levels. They also contain a good chunk of fiber.

Goji berries are generally sold as a dried fruit, so I’ll sprinkle them on my salads or oatmeal for a little added sweetness.

Be careful not to go overboard, as all dried fruits are easier to overeat than their fresh counterparts.

Hot Chile Peppers

In one study, eating a little hot pepper (in tomato juice or in capsules) half an hour before a meal assisted study individuals feel less hungry and consume about 10 percent less.

Almonds

Chew more to curb hunger. That is what research workers worked out in a recent study in the American Journal of Clinical Nutrition wherein they asked participants to chew a 2-ounce serving of almonds 10, 25 or 40 times. Participants became maximum satisfaction—they felt fuller longer—from the nuts once they chewed 40 times. Chewing more could potentially cause a greater release of fat from the almonds, which in turn causes bodily hormones that control hunger, speculates Rick Mattes, Ph.D., R.D., professor of foods and nutrition at Purdue University.

Grapefruit

If you can get past the super tartness of grapefruit, you’ll be well on your way to quick weight loss.

One study examined 91 obese patients and split them into four groups. One group was given a placebo, one received grapefruit capsules, one had to drink grapefruit juice, and the last group ate fresh grapefruits. The participants had to consume their allocated supplements three times a day before each meal over 12 weeks.

The results? The fresh grapefruit group lost the most weight, the grapefruit juice drinkers came in second place, and the capsule consumers fared better than the placebo takers.

The reason for this is probably that the grapefruit eaters got more whole fiber, which generally helps control appetite better than plain juice.

If it’s hard for you to enjoy the tartness of fresh grapefruit slices, try blending them in your smoothies.

Pears

Pears are incredible for controlling appetite. Since pears have an average of 5.5 grams of fiber, they keep our digestive systems moving. Fiber helps our bodies absorb the nutrients and vitamins of all the other superfoods on our list.

If you’re feeling a little backed up or constipated, slice up a juicy pear and enjoy.

RELATED: 10 Low Carb High Fiber Foods

When you are trying to lose pounds, remember that food is not the enemy. There are ways you can use it to your advantage, even when dieting. You just need to get the information you need about your body and how to keep it healthy, and use that information to get the right food to lose weight, don't skip meals, and even if you decide to eat lighter, make sure your body gets the vitamins and minerals it needs! Because although many people think food is what will keep them from achieving their weight loss goals, you can use food to lose weight!

Best Foods To Eat To Lose Weight Quickly

This is a super yummy and easy tip! It is easy for us to incorporate honey and cinnamon into our diets. You can add it to your oatmeal, tea, toast, fruit, butter and cheese. You can also take cinnamon in a capsule form if you like.

Cinnamon and Honey Recipe For Weight Loss


Now, you may not think of honey and weight loss together, but honey is a very useful and healthy food to help you lose weight. Honey is a simple sugar, which means that it isn't refined or processed, and it also contains vitamins, minerals and nutrients that are very good for you. Now isn't honey even sweeter than you thought? Honey helps boost and speed up your metabolism which then helps your body burn fat. The glycemic index (GI) of honey shows that you won't get a sugar rush from it and it is gradually absorbed into the body.

Cinnamon helps regulate our blood sugar levels and helps increase insulin levels in the body.

Cinnamon helps prevent the increase of storage of fat by the body. It also helps to prevent the transformation of the sugar into fat! Gotta love that!

Cinnamon creates a Chemical Reaction: When cinnamon is consumed, the body actually reacts chemically to digest the cinnamon. This reaction actually speeds up the metabolism in order to offset the extra heat that is occurring as a result of the cinnamon. When the metabolism speeds up, you are burning more calories and you will lose weight more quickly. Cinnamon also improves insulin function, which equates to losing weight.

Local honey and cinnamon help clean parasites, fungus and bacteria in your digestive track. The honey also helps to stabilize blood sugar levels, which, like cinnamon, helps with bad food cravings, and will help to keep you feeling fuller and more satisfied.

Here is a good honey and cinnamon weight loss recipe (or you could just as easily (and yummy too) incorporate it into your every day healthy foods!

Super simple recipe:

One part cinnamon and two parts honey is what is required for this recipe.

Ingredients:

  • 1 tablespoon of organic local honey
  • 1 tablespoon of organic cinnamon

Instructions:

  • Put the cinnamon in a bowl
  • Boil 1 cup of water
  • Pour the hot water over the cinnamon
  • Steep for 15 minutes
  • Add honey to the cooled liquid
Always add honey to the cooled liquid - hot liquid will destroy the enzymes in the raw honey.

Note: Drink twice a day: 1/2 cup in the morning and 1/2 cup before going to bed. Take on an empty stomach.

And as a bonus, you may experience more energy and a better sex drive.

RELATED: 5 Foods That Burn Fat


Article Source: http://EzineArticles.com/expert/Kate_Cameron/1615801

Cinnamon and Honey Recipe For Weight Loss

Foods that are low in simple carbs and high in fibers provide a variety of benefits, especially if you are concerned about blood sugar, weight loss, and carbohydrate intake. Fiber offsets the impact of sugary foods and prevents blood sugar spikes. It also helps you feel fuller longer and improves digestion. Though most people think of fiber supplements and bran flakes when it comes to boosting fiber intake, there are actually many whole foods that are high in fiber and low in carbohydrates.

10 Low Carb High Fiber Foods


Avocado

Medium avocado contains 11 grams of fiber, which is nearly half of the daily recommended intake. It also contains unsaturated fatty acids, which is the "good" fat. Avocados are packed with vitamins, minerals, and phytonutrients. Avocados can be added to salads, sliced on sandwiches, or mashed with tomatoes, onions, and spices for guacamole.

Blackberries

Blackberries Raspberries Blueberries


Blackberries contain eight grams of fiber and are packed with health benefits that help reduce a person's risk for disease.

Raspberries

Similar to blackberries, raspberries are also packed with vitamins, minerals, and other health qualities. They contain eight grams of fiber and are high in vitamin C and antioxidants. They are also one of the best anti-inflammatory foods available.

Black Beans

A half-cup of black beans contain seven grams of fiber. They are very filling and make a great addition to soups, salads, dips, and casseroles.

Lentils

Lentils are an excellent substitute for meat because they are packed with protein. They can also be added to salads and soups. A cup of lentils contain eight grams of fiber and help lower cholesterol and blood glucose levels.

Vegetable Soup

Fresh vegetable soup allows you to create an entire meal packed with fiber. Traditional vegetable soup features carrots, potatoes, celery, tomatoes, and green beans. For an even healthier option, exchange potatoes for lentils or beans, and toss in an even wider variety of veggies including broccoli, cauliflower, spinach, kale, and okra.


RELATED: Healthy Soup Recipes for Weight Loss



Broccoli

Broccoli


Many vegetables are packed with fiber and broccoli is no exception. A cup of broccoli contains six grams of fiber. It is part of the cruciferous vegetable family, which are widely accepted as superfoods because of their anti-cancer benefits.

Pears

Fruits are sometimes high in sugar, so it is important to eat fruit in moderation and avoid fruits that are highest in sugar. Pears are a great alternative to some high sugar fruits and contains nearly five grams of fiber when the skin is consumed.

Oatmeal

Oatmeal


Oatmeal contains only four grams of fiber, but it is soluble fiber. This type of fiber is what gives oatmeal its gummy, sticky consistency. It helps you feel fuller for a longer period of time and improves cholesterol levels. Choose steel cut oats and old-fashioned rolled oats for the biggest health benefits. Pre-cooked oats, especially flavored options sold in individual serving packets, are packed with sugar and lack a number of health benefits found in unprocessed varieties.

Barley

Barley is the lowest-glycemic grain and contains three grams of soluble fiber. It is extremely filling and offers a great deal of blood sugar protection.


RELATED: Low Carb Diets - Carb Concepts


Article Source: http://EzineArticles.com/7723741

10 Low Carb High Fiber Foods

Why is protein important?

Foods high in protein help to keep you full.

Protein is really important for another reason: It’s the building block of muscle. Your body uses it to help repair all of those muscle fibers you’ve just damaged lifting weights. If you don’t get enough protein, not only will your body be unable to build muscle, but it will eventually do the opposite, breaking down muscle to fuel itself, and you definitely don’t want that. You can work your butt off in the gym, but if you don’t give the body the fuel it needs, you won’t see the results you want. It’s quid pro quo: give your body what it wants, and it will return the favor.

Top 10 High-Protein Foods


There’s some debate about exactly how much protein you need. Some experts recommend one gram for every pound of your body weight. This can be a lot, though, especially if you’re trying to lose weight. Supertrainer Noah recommends 20–30 grams per meal, which is very doable.

Another aspect of protein is that it cannot be stored in your body, like carbohydrates and fat, so once it runs low there are no reserves for your body to take from. Experts state you need at least 0.8 grams of protein per kilogram of body weight. Below are some excellent sources of protein.

Top 10 High-Protein Foods



1. Eggs

Eggs and Milk - Protein FoodsThe most natural, and best muscle building food available. They are filled with not only proteins, but also vitamins and other minerals your body requires for overall development.

2. Milk 

Is not only a decent muscle building source, but also has lots of amino acids that are essential for muscle growth. In addition to this, milk is also highly nutritious with its high levels of vitamins, calcium and minerals. So if you manage to eat a 6 ounce steak, and a glass of whole milk, your body receives 11 grams of protein in a single meal.


RELATED: How to Make a High Protein Breakfast


3. Beef

Lean beef protein is around 21g per 100g. If you're not sure whether to go for red meat or white, choose a combination of the two:

4. Beef liver

Beef again, but this time in the form of liver. This is a another great source of protein: 19,4g / 100g. A good option to add not only for proteins, but also for adding folic acid, iron and zinc to your diet.
Chicken Breast

5. Chicken or turkey breast 

Chicken is another great protein source that comprises mainly of lean, white chicken meat. It has minimal fat with lots of vitamin B6, which ensures optimum heart protection.

6. Seafoods such as prawns

Seafood is always a good source of animal protein, and specifically the prawns coming in at 24g of protein with only 0.8 grams of fat and a tiny 100kcal per 100g of food. A perfect choice for dieters.

7. Soybeans

Protein is not just or the meat eaters. Soybeans are legume that have more protein and less carbohydrate. Among the vegetable protein content is 3 0g per 100g of product.

You can also choose products like Tofu or Quinoa as a vegetable protein source. And there are nuts such as almonds and pistachios which have 20 g of protein along with a healthy dose of omega 3.

8. Salted cod

The protein content of fresh cod is considerable (around 20g) but the salted cod is a real protein concentrate with a contribution of 75g per 100g. A small portion of salted cod is sufficient to meet your daily needs for protein.
Fresh Tuna

9. Fresh tuna

Fresh tuna is another animal protein source that provides 21,5g of protein per 100g. Similar to those of other fish such as salmon, halibut or sea bass, these endless sources of protein can bring diversity to your dishes.

10. Gelatine

Gelatine is the star regarding food protein percentage. 100g of gelatin containing no less than about 84g protein. There are plenty of commercial varieties of gelatin, so it's important to look at the packets nutritional information to choose the right option for you.


RELATED: High Protein Foods List for Weight Loss


Always remember your caloric intake when choosing your protein and remember balance is key.


Article Source: http://EzineArticles.com/expert/Abi_Diribe/1996841

Top 10 High-Protein Foods

To talk of foods that burn fat is actually not strictly accurate. No food can "burn" fat, as such, but what many healthy foods do is to create conditions in your stomach whereby fat is broken up ready for removal or prevented from being absorbed in the first place.

5 Foods That Burn Fat


Other foods, such as oats, require more proteins to be burned to provide the energy needed to digest them, than they cause to be added to your daily total. So let's take a quick look at just five of these foods.


Cinnamon as a fat loss food


The first one is cinnamon. Cinnamon is beneficial in other ways than as a fat loss food. It actually helps prevent colds and flu. During the 1918 flu epidemic in Europe the workers at a certain warehouse were conspicuous in that not one single one caught the disease. On investigation it was found that they were all working as packers of cinnamon powder, and thereby subjected to all the beneficial properties of it on a daily basis.

But it's also important as a fat loss food. Try drinking a mixture of honey and cinnamon powder boiled in a cup of water first thing in the morning and last thing at night. If you do this regularly then even if you are obese you will lose weight after a short time. It seems the cinnamon reduces the accumulation of fat in the body, even if you have a high calorie intake.

Or you can add a ¼ teaspoon of cinnamon to your main meal or to a hot drink to help your body metabolise sugar 20 times faster and lower your blood-sugar level.

RELATED: Best Cinnamon And Honey Recipe For Fat Loss
 


Ginger as fat burning food


Another food that increases body heat and metabolism (by about 20 per cent) is ginger. You can buy this in various forms - fresh, pickled or candied - and they all work for you as a food that burns fat. It acts to dilate your blood vessels, stimulating circulation and helping detoxify your body.


Citrus fruits are vital for burning fat


Citrus fruits are another food vital for burning away the fat. The key component here is vitamin C, which helps to dilute fatty substances so your body can get rid of them more easily. Oranges and orange juice is the most popular citrus fruit, but you could also add a drop or two of lemon juice to water, or eat a grapefruit each morning to start seeing some beneficial results quickly.


Apples burn fat


Don't forget apples, as well. Apart from vitamin C, these also contain something called pectin, which has water-binding properties and works to limit the amount of fat your body cells can absorb.


Eggs helps your body break down and dispose of fat


Finally, I want to mention eggs. You may be surprised to see eggs mentioned as a food that fights fat, but they do. They contain the very important vitamin B12, which helps your body break down and dispose of fat. Although eggs are high in cholesterol, they have little effect on your blood cholesterol and will help you by making you feel less hungry for all those fatty foods that you have to phase out.

RELATED: Egg Grapefruit Diet - Lose Up To 10 Pounds In One Week


Article Source: http://EzineArticles.com/expert/Philip_Gegan/169482

5 Foods That Burn Fat

"What should I eat to slim down and remove my belly fat?" This question is perhaps most frequently asked by people who decide to get rid of extra pounds and go on a diet or weight loss program. Obviously, eating and losing inches around the waist is a very appealing idea, and everyone would like to know what those magic fat-burning foods are.

Can Food Remove Your Belly Fat


There are actually two points of view when it comes to losing abdominal fat through a diet. One is - there are no foods that can be considered fat burning; certain foods can only help you lower your daily calorie intake, providing a good nutrient value at the same time. Combined with good exercise regimen, eating low calorie healthy foods can help burn belly fat more effectively. The other theory singles out certain types of food, which boost our metabolism and therefore are helpful in faster belly fat burning. Fat-burning antioxidant content in some foods also makes them the staples of any slimming diet.

However, both theories point at the importance of regular workouts targeting abdominal fat as well as overall body fat. In other words, eating "good" foods and avoiding "bad" is not a very effective solution for weight loss. Excess belly fat may appear due to a variety of reasons: genetics, inactive lifestyle and unhealthy eating habits, hormonal disorder, etc. For best results, eating low calorie food alone is definitely not enough no matter what modern diets claim. In effective weight loss program healthy dieting is only one constituent among a variety of possible solutions, including specially designed workouts, colon hydrotherapy, slimming massage, and so on.

The foods that do contribute to faster belly fat loss include those low in fat and unhealthy carbs, lower in calorie density and higher in nutrients, unprocessed and 100% natural. Oatmeal is definitely one of the leading food contributors to weight loss. Ideally, it should be eaten plain, with no salt and sugar added, but many people just can't tolerate it as it is. You can enhance the taste by adding fresh or dried fruit or berries; honey makes a healthier alternative to sugar, in case you must sweeten your bowl of oatmeal.

RELATED: 10 Best Foods to Get Rid of Belly Fat

Low-fat dairy products have also shown positive effects in weight loss programs. They are especially good for women, who generally require a higher dairy intake than men. Some studies show that calcium, contained in milk and milk products, is helpful in burning fat faster.

Whole grains, being healthy carbohydrates which our bodies can't do without, can be added to the list of fat-battling assistants. And of course, fruits and vegetables! No other food comes in a more natural and unprocessed form. Carrots, apples, tomatoes, spinach, oranges and mangoes are low in calories and packed with fiber and vitamins. Garlic is great in reducing the overall unhealthy fat level in the body.

RELATED: The Truth About Carbs and Fat Loss: Don't Be Fooled


In your determination to attack belly fat, don't forget that there are certain healthy fats, which are essential to our bodies. Olive oil is one of them. Omega 3 fatty acids found in many kinds of fish are another example. Eaten regularly and as plain as possible, both will support you on your way to flatter abs and complete your effective fat-burning diet.


Article Source: http://EzineArticles.com/expert/Francis_Chang/44265

Can Food Remove Your Belly Fat?

You just finished a super tough workout at the gym and your starving! Its time to head home and grab something to eat, but what's the best thing to eat post workout? Your post-workout nutrition and meal is one of the most important meals of the day, what you eat here can either make or break your fitness goals.

Post Workout Nutrition


The two important things to keep in mind when you are planning to eat after a workout: 1) When you eat and 2) WHAT you eat. These two things together, if done the right way, will help you build muscle and lose fat.

1) When Should I Eat After my Workout?

The first meal after a workout should be eaten at least 30 to 60 minutes after your workout. If you wait any longer to have your post workout meal, your body will start to store the food as fat instead of going immediately into the muscle.

The timing of this meal determines how effectively the nutrients will be absorbed directly into the muscle. The less time you wait the faster the nutrients are absorb and the glycogen in your body is restored.

The longer you wait to eat after a workout, you begin to starve your muscles and the effects of your workout become less.

2) What should I Eat After my Workout?

Each meal after a workout needs to consist of both protein and carbohydrates. Your fitness goals are, will determine the proportion of each of these components. For example, if you want to lose weight, you will need to have more protein than carbohydrates, to make sure that you are building muscle and losing fat.

The one thing you want to stay away from is fat. Healthy fats are a great source of nutrition, however, when it comes to post workout nutrition, fats do not help you. Instead, fats slow down the digestion process, which in turns, slows down the absorption of nutrients into the muscles.

grilled chicken breast with brown rice


Some great examples of post workout meals include: a whey protein shake with some fruit - either mixed quickly in a shaker cup or mixed in a blender, grilled chicken breast with some brown rice, or egg whites with oatmeal.

Remember, that what you eat after your workout is one of the most important factors in helping you reach your fitness goals and get the flat abs you've always wanted.

Article Source: http://EzineArticles.com/expert/Melissa_Wall/16604

What You Should Eat After Your Workout - Post Workout Nutrition

Now you have made the effort to start working out. You are ready to get in shape and transform your body. While you are lifting weights, running and doing everything possible to improve your physique you need to pay close attention to the foods that you are eating. You may not be aware that there are some foods that need to be avoided after a grueling workout.

Do Not Eat These 10 Foods After Your Next Workout


After you have put yourself through a strenuous training and exercise session your appetite could easily rev into overdrive. You might just find yourself craving salted snacks, sweet treats or one of your favorite sodas. These cravings can be very intense and many people give in to their "gourmet" desires because they figure that they have already burned off a number of calories. Surely just one little treat is not going to cause any problem.

Unfortunately it seems that the very foods that you tend to crave the most are the same ones that can kill that diet. You should also realize that you can quench those food cravings with a banana, carrot, raisins or a protein drink. Here is a primer that alerts you to the 10 worst foods to eat after you have been working out.

Do Not Eat These 10 Foods After Workout Sessions at The Gym!

Popcorn with Salt and Butter


1. Popcorn with Salt and Butter - This snack is still bad for your body, even if you omit the butter. When you are eating popcorn that has been seasoned with salt you are just overloading your system with sodium. When electrolytes are depleted you lose potassium as well as sodium, and need to take care when you are attempting to replace these essential nutrients.

2. Salted Nuts - Once again it is the salt that is going to be the problem if you choose this snack after a workout. Sure your body needs to have the electrolytes replaced but pure salt is not the best option. Try eating some fruit or drinking a sports drink to satisfy that craving. You could even select some unsalted nuts to eat if you are strongly drawn to eating sunflower seeds, walnuts, pecans or peanuts.

Yogurt Cooated Raisins


3. Yogurt Cooated Raisins - Are a popular snack item found at many gyms. This is a food which looks much healthier than it proves to be in reality. If you choose this product after a workout you are delivering a double dose of sugars and calories to your system. The plain truth is devastating. When you eat sugar you are going to slow your metabolism and stop that rapid weight loss that you are working so hard to achieve. Experts are still trying to raise consumer awareness about the health dangers posed by sugar. While sugary foods taste wonderful there can be long-term consequences for your body if you continue to indulge in foods that satisfy your wicked sweet tooth. (The raisins have natural fruit sugars and then there are processed sugars used to make that decadent yogurt coating.)

Peanut Butter and Jelly


4. Peanut Butter and Jelly - Is another of the food choices that you need to avoid after a workout. These seemingly harmless ingredients are often used to make snacks and sandwiches, so what is the problem? Isn't peanut butter a protein-packed food? That's true, but both of these items include concentrated sugars. Once again you are working out to lose weight and boost your metabolism. Eating sugars will only work against you by slowing down your weight loss results. When you eat sugar you are applying an internal braking system that will serve to slow down the speed at which your metabolism is burning calories.
 
5. Popular Sodas with Sugars and Caffeine - This should be a "no-brainer". You have to give up those sugary sodas if you want to lose weight and get healthy. Most sodas contain about 100-150 calories in an eight ounce serving. When you get thirsty after an intense workout you could easily down 2-3 servings while you are cooling off. Think of how many calories you could consume in just a few minutes. Think about all of the sugars and chemicals you will be drinking. Imagine how bloated you are going to feel even if you only consume a single serving of a carbonated drink? These reasons should be more than enough to make you give those popular sodas a pass, especially after a workout session.

Do Not Eat These 10 Foods After Your Next Workout - Hot Dog


6. Hot Dog - Is a food which should be avoided by any conscientious dieter. Let's face it. A hot dog contains fats, oils, chemicals and other compounds that your body just does not need. The aroma of a freshly cooked hot dog can be tantalizing but you should not give in to the temptation. If you eat hot dogs after a workout you will just be negating almost all of the positive benefits that your body has just achieved. It has also been shown that hot dogs can increase your cholesterol counts. This means that this food choice is a bad one for any individual who is serious about losing weight and improving their physical health.

7. Pizza - Contains fats and sugars. Your system has just been stripped due to that vigorous workout. Now you may be in that prime "fat-burning" zone. Do you really want to ruin your efforts by devouring calorie-laden slices of pizza? The bread dough alone will deliver high amounts of processed, refined carbohydrates that can easily overwhelm your metabolism. Those extra calories from the slices of pizza will simply be stored as excess fat.

8. Muffins - Are warm and aromatic pastry treats that deliver fantastic flavor. Some individuals choose a muffin to eat after a workout. Their reasoning is that they are going to be able to replace the carbs and glycogen that they burned when they were exercising. The trouble with this reasoning is that a muffin can contain an excessive amount of calories, refined carbs and empty nutrients. Your body does not need refined carbohydrates and empty nutrients. Avoid muffins and other pastry products if you have just completed a tiring workout at the gym.

Do Not Eat These 10 Foods After Your Next Workout - Doughnuts


9. Doughnuts - Are not approved for most healthy diets. The high number of calories in one of these glazed treats could exceed the number of calories that you have just burned during your workout. Let's not even discuss the sugar content of doughnuts.

10. Energy Bars - May not be the best food to choose immediately after a tiring workout. The problem is once again due to the sugars that are included in these popular nutrition products. An energy bar is basically designed to give you the energy that you need for running or exercising. If you eat some of these energy bars after a workout you will be slowing your metabolism and adding extra calories that will eventually be stored as unwanted fat.

Article Source: http://EzineArticles.com/expert/Manish_Roshan_Meshram/2075477

Do Not Eat These 10 Foods After Your Next Workout

You may be surprised to discover that there are foods that can eat that can help melt the stomach fat. It could even include foods that can already stored in the refrigerator or cupboard. Food you can think of that is having little or no nutritional value. In this article, you will discover 10 of the best foods that will help you get rid of belly fat.

10 Best Foods to Get Rid of Belly Fat


1. Green leaf vegetables

10 Best Foods to Get Rid of Belly Fat - Green leaf vegetables


Green leaf vegetables such as spinach, broccoli, kale, raw vegetables salads especially dark green leaf or red lettuce as they are full of fibre, which make you feel full for a longer period of time, should be included in your diet. Iceburg lettuce does not contain a high level of fibre, however there are high levels of vitamin k and lutein which is good for the heart, veins and arteries

2. Beans

10 Best Foods to Get Rid of Belly Fat - Beans


Beans are one of the leanest proteins and they are a good source of fiber, which gives you high energy levels, keeps you feeling fuller and satisfied for longer, making you less inclined to binge unnecessarily. They are also complex carbohydrates, which gives the body the required fuel as and when it is needed. Beans also lowers the destructive LDL cholesterol present in the body, whilst maintaining important HDL cholesterol levels. With all the rich properties mentioned, beans is one of the most efficient food to lose stomach fat.

3. Cereals

10 Best Foods to Get Rid of Belly Fat - Cereals


Increase your fiber intake by eating whole grain breads and cereals. They are high in fiber. More fiber intake makes you feel fuller faster, making you eat less. It curbs your hunger as well. Lower your cholesterol by consuming more soluble fiber. It has been proven that the cereals from whole grains accelerate the process of weight loss, especially fat around the waist. It is best to eat breakfast, so strive to start the day with them.

4. Dark Chocolate

10 Best Foods to Get Rid of Belly Fat - Dark Chocolate


chocolate is not low in calories. However, dark chocolate is known to have at least two major dietary impacts which are capable of reducing obesity either in males or females. Dark chocolate is very high in health-promoting antioxidants and it's pretty difficult to consume high quantity of high-quality dark chocolate in comparison to the one with milk. Thus dark chocolate can curb your insatiable urge for sweet things.
Recently it revealed that occasional nibbling of dark chocolate reduces appetite. For example, if before a meal, eat up a little dark chocolate to fill up you will need a much smaller amount of food.

5. Eggs

10 Best Foods to Get Rid of Belly Fat - Eggs


Eggs are a perfect way to start your day, you should always aim to get protein in every meal and with eggs you get some of the best kind of protein available.



The whole eggs with the yolks are not as bad as you may think if you want to lose belly fat. Many people like to eat just egg whites and that's fine but the yolk has many nutrients and the cholesterol is not the bad kind. It's a good idea to crack a few egg whites and then add 1 or 2 yolks to it. The free-range organic eggs are the best quality too.

6. Nuts

10 Best Foods to Get Rid of Belly Fat - Nuts


Certain nuts contain mono-saturated fats that also help you to beat the bulge, like peanuts, almonds, hazel nuts, dry-roasted cashews, pine nuts, pistachios and walnuts. They keep your tummy full and suppress hunger, indirectly reducing your calories. They burn belly fat and can be consumed as snacks or used as toppings. The dose of a hand nuts is optimal for getting rid of stomach fat.

7. Oatmeal

10 Best Foods to Get Rid of Belly Fat - Oatmeal


Oatmeal as your breakfast is an excellent food that burns belly fat, it's full of fiber that keeps you feel full for a long time. Studies have shown that oatmeal reduces bad cholesterol (LDL) levels and maintains blood sugar levels. It increases the metabolism in your body and helps your body to burn more calories and lose the belly fat. You can mix it with some blueberries. Avoid the sugary type of oats, and if you want to sweeten it, add a bit of honey.

RELATED: 4 Ways To Add Protein To Your Morning Oatmeal Bowl

8. Milk

10 Best Foods to Get Rid of Belly Fat - Milk


Milk is healthy for you, several studies have shown that milk significantly increases the effect of the diets. It is assumed that this is because calcium strongly acts on the breakdown of fat. But usually whole milk is also loaded with calories, fat, and sugar. You can get all the benefits of milk without the drawbacks by drinking skim milk.

9. Olive oil

10 Best Foods to Get Rid of Belly Fat - Olive Oil


Good quality olive oils contain the benefits of vitamins and nutrients. It's rich in vitamins A, B1, B2, C, D, E and K. It, also, contains iron and is cholesterol free. It contains monounsaturated fat which has many health benefits. Start adding a bit of raw olive oil to your salads everyday.

10. Water

10 Best Foods to Get Rid of Belly Fat - Water



Drinking ice cold water or hot lemon water is found to be of more significance in weight loss. Drinking water helps you lose weight by ensuring proper digestion, facilitating a good nutrient uptake, enhancing metabolism and boosting your energy level. Therefore, consume it regularly.

10 Best Foods to Get Rid of Belly Fat

Researchers are doing an amazing job at promoting the importance of fiber intake on a daily basis. It's recommended to consume over 30 grams of fiber per day and the average person is only consuming 9-11 grams of fiber per day. Needless to say, this is not enough.

8 Fiber Rich Foods for a Flat Beach Belly


There are several health benefits associated with the consumption of dietary fiber to include preventing and or treating internal and external hemorrhoids and constipation. Fiber is also known for reducing cholesterol levels. Low cholesterol levels will also decrease the risk of developing certain types of cancer. Fiber is great for helping to manage a healthy body weight.

Diets rich in the right type of fiber will also yield amazing body shaping results as these foods will activate the body to burn fat in the midsection. Fiber stops the conversion of calories into fats, specifically around the tummy. The following are 8 fiber rich foods to help you realize a nice washboard tummy!

Berries, Berries, and more Berries!

8 Fiber Rich Foods for a Flat Beach Belly - Berries


Berries are key foods to consume when you are seeking to shed the abdominal fat and will have you well on your way to a strong, washboard tummy.

Berries play a major role in the diet and are known for their wonderful antioxidant. At the same time, berries are absolutely fabulous to help with fiber intake. The fiber per calorie yield is very high when consuming berries. The seeds of the berries are the main source of fiber. Blackberries, strawberries, raspberries, and currants make great additions to a salad, cereals, and cups of yogurt. Consuming the berry treats in a natural, unprocessed form will ensure you receive the most nutrients the berries have to offer.

Veg Out

8 Fiber Rich Foods for a Flat Beach Belly - Vegetables


Eating vegetables has multiple benefits. Vegetables are high in natural fiber content along with other essential nutrients needed to maintain your overall health. Vegetables are also a great source of fiber for babies too.
Vegetables are a great source of cleansing, especially the colon. Your body will eliminate weeks and months of debris stuck to the walls of your colon, which could cause bloating and defeat the opportunity of realizing your ripped tummy goals.

Avocados, tomatoes, and artichokes are excellent, fiber rich vegetables that will also help with flattening the stomach.

Whole Grains

8 Fiber Rich Foods for a Flat Beach Belly - Whole Grains


Whole grains are packed to the brim in fiber. The consumption of whole grains is said to help with the reduction of inflammation in the body, which is usually associated with water retention. Whole grains will also help regulate your blood sugar.

Finally, whole grains are a great fiber rich food that will help decrease belly fat. Foods such as whole grain cereals, breads, quinoa, and barley are superb choices.

Go Nutty

8 Fiber Rich Foods for a Flat Beach Belly - Nuts


Nuts are great fiber rich foods that are also an excellent source of Vitamin E. Nuts are a great source of energy and will keep you feeling satisfied. You will also notice a nice and tight stomach.

Nuts are full of good stuff. The oils in nuts make them a heart healthy treat that you should snack on often. Great nut choices are sunflower seeds (it is baseball and softball season), walnuts, and flax seeds are all excellent choices. Ground flax seeds or in their natural state can be added to breads, smoothies, and other homemade treats.

Bran-tastic

8 Fiber Rich Foods for a Flat Beach Belly - Bran


If you want to have a quick and easy way to increase your intake of fiber, bran is the way. Bran is extremely rich in fiber and is a fiber rich breakfast food. Bran can be found in several commonly consumed foods to include your soluble fibers like oat bran and cereal. There's also the insoluble fiber, which is key to the prevention of constipation. Foods such as corn, rice, and wheat bran are great sources of insoluble fiber.

This source of fiber will help to increase the elimination process which is key to decrease opportunities for bloating, thus helping you toward achieve a washboard, flat tummy.

The Magic of Beans

8 Fiber Rich Foods for a Flat Beach Belly - Beans


Beans are super rich in fiber in its natural form and an excellent source of protein as well. Beans have a starch resistant component, which is key to fighting the belly bulge. Beans don't absorb in the body like sugars, rather is runs through the system without being digested. As a great source of fiber, beans act like a fiber during the digestive process.

Beans are easily incorporated as you can replace your meat options in comfort foods like chili, soups, and stews with beans. You can also add different types of beans like kidney beans, chickpeas, and more to your salad to add the fiber, belly reducing punch you need.

Edamame Crazy

8 Fiber Rich Foods for a Flat Beach Belly - Edamame


This Asian inspired excellent source of fiber and protein will have your taste buds jumping for joy and your tummy flatter than ever. This low calorie, low fat treat is derived from the soybean and contains about 9 grams of fiber per serving.

You can get your edamame fix by adding the soybeans to salads, dips, and other easily prepared appetizers.

Peas in a pod

8 Fiber Rich Foods for a Flat Beach Belly - Peas


Peas are a tasty treat that can be prepared with great diversity. This is an inexpensive source of fiber. When consumed in its natural form (uncooked) peas will give you a fiber boost of 16.3 grams per cup. Even cooked, you will benefit from approximately 8.8 grams of fiber. These little pearls pack a mean punch in the fiber department.

This food is also very low in calories, easily prepared, and will yield amazing results on the tummy.




Your journey of achieving a flat, washboard tummy is made much easier when tapping into such fiber rich, nutrient packed food options. I know it does not seem easy, but in reality, it is. Fiber is everywhere around you and with increased consumption, you are sure to realize many health and body shaping results. Your body will be summertime ready and your tummy will be ready for showing off. You simply need to learn and understand what foods are high in fiber and your diet will improve, resulting in a sexier you. Make the few simple dietary adjustments and you will be well on your way to walk the most beautiful beaches.

If you want to learn more about high-fiber foods, check out this awesome blog post on fiber rich foods for more suggestions!
Article Source: http://EzineArticles.com/expert/Christopher_Heffron/109304

8 Fiber Rich Foods for a Flat Beach Belly!